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Is Rosemary Keto-Friendly?

Rosemary on a kitchen counter

As we delve into the diverse world of ketogenic dieting, one question often crops up, "Is Rosemary Keto-Friendly?" The short answer is yes, but there's much more to explore.

This aromatic herb, known for its distinct flavor and numerous health benefits, fits quite comfortably into a ketogenic lifestyle.

Not only does rosemary have a surprisingly low net carb content, but it also brings a host of nutritional benefits to the table.

From its potential antioxidant and anti-inflammatory properties to its unique culinary applications, rosemary is a worthy addition to your keto meal plan.

Join us as we dissect the carbohydrate content of rosemary, discuss its potential health implications, and explore creative ways to incorporate it into your ketogenic diet.

Let's get started!


  • Yes, Rosemary is keto-friendly with a low net carb content and a plethora of health benefits.
  • Rosemary contains bioactive compounds like antioxidants, and may support heart health and digestion.
  • Want to diversify your keto meals? Discover ways to incorporate rosemary into your keto diet further in this article.

Is Rosemary Keto-Friendly?

On to the burning question, "Is rosemary keto-friendly?" The short answer is, absolutely! As a powerhouse of flavor with a minimal carbohydrate footprint, rosemary is a go-to herb for anyone following a ketogenic diet.

Now, let's break this down a bit. Rosemary, like most herbs and spices, is generally low in carbs. A serving size of 5 grams of rosemary contains only about 0.33 grams of net carbs. If you're not familiar with the term 'net carbs,' it refers to the total carbohydrates in a food minus the fiber content. Fiber is a type of carbohydrate that your body can't digest, so it doesn't count towards the total carbs that can affect your blood sugar levels. In the context of a keto diet where low carb intake is key, the net carb content is the figure that really matters.

So, when you factor in the low net carb content of rosemary, it becomes evident that this aromatic herb can comfortably fit within the carb limits set by a typical keto diet, which usually caps daily carb intake at around 20-50 grams.

Remember, as we're not providing medical advice, and this is not about weight loss. Our focus here is to offer accurate knowledge and insights into the compatibility of rosemary with a ketogenic lifestyle from a culinary and nutritional viewpoint.

Can Rosemary be Incorporated into a Strict Keto Diet?

Alright, so we've established that rosemary is indeed keto-friendly. But, you may be asking, "Can it be incorporated into a strict keto diet?" The answer to this is, once again, a resounding yes!

When we talk about a strict keto diet, we're referring to a diet regimen that keeps carb intake to an absolute minimum, often around 20 grams of net carbs per day. Given that a 5g serving of rosemary only contains around 0.33g net carbs, you can see how it can easily be included without causing a significant impact on your daily carb limit.

However, it's important to note that while rosemary is low in carbs, it's not carb-free. So, if you're on a strict keto diet, you'll still need to account for those carbs in your daily total. Luckily, with today's technology, tracking your carb intake can be done effortlessly with various nutrition tracking apps or tools available. These can help you keep track of your macros and ensure that you're staying within your keto guidelines.

As we dive deeper into the ketogenic diet, remember that it's not solely about keeping carbs low. It's also about balancing your intake of proteins and fats. So, while rosemary provides minimal carbs, it also pairs well with high-fat and moderate-protein foods, which are key components of a balanced keto diet.

Delving into the Carbohydrate Content of Rosemary

Let's now take a closer look at the carbohydrate content of rosemary. As we've mentioned, a 5g serving of rosemary contains around 0.33g of net carbs. But what does this mean in the context of a ketogenic diet?

Net carbs are the total carbohydrates in a food minus the fiber content. This is an important measurement for those on a ketogenic diet because fiber is a type of carbohydrate that your body can't digest. Since it doesn't raise blood sugar levels and doesn't lead to an insulin response, it's often subtracted from the total carb count. Therefore, when we talk about net carbs, we're focusing on those carbs that can affect your blood sugar levels and potentially kick you out of ketosis.

For example, let's say you're preparing a dish that calls for a generous amount of rosemary, perhaps 20 grams. Even with this amount, you're only adding approximately 1.32g of net carbs to your meal. That's a relatively small number, particularly when you consider the carb content of other foods. A medium-sized apple, for example, contains about 21g of net carbs, which is significantly higher.

Remember, in the context of a ketogenic diet, you're aiming to limit your total daily carb intake to between 20-50g net carbs. So, even if you're a big fan of rosemary and use it liberally in your cooking, it's unlikely to tip you over your daily carb limit.

Keep in mind that we're not providing medical advice and not discussing weight loss. Our goal here is to offer accurate, practical insights into how rosemary fits into a ketogenic lifestyle from a culinary and nutritional perspective.

Nutritional Snapshot of Rosemary

Rosemary, a popular herb known for its aromatic flavor, boasts a comprehensive nutritional profile. For every 100g, it contains 131kcal and a balanced distribution of macronutrients, with 20.7g of carbohydrates, 5.86g of fats, and 3.31g of protein. The net carbs amount to 6.6g, indicating it's a low-carb food, while the high dietary fiber content of 14.1g supports digestion.

In the realm of micronutrients, Rosemary stands out with an impressive mineral content. Notably, it has high levels of Potassium (668.0mg) and Calcium (317.0mg), vital minerals for maintaining heart health and strong bones, respectively. It also contains significant levels of Magnesium (91.0mg) and Iron (6.65mg), which play crucial roles in numerous biological processes.

The herb is also rich in vitamins, such as Vitamin A (146.0ug), contributing to good vision and a healthy immune system. It offers a good supply of Vitamin C (21.8mg), which is known for its antioxidant properties, and Vitamin B-6 (0.34mg), essential for brain health.

Moreover, Rosemary provides essential fatty acids, including 2.84g of saturated, 1.16g of monounsaturated, and 0.9g of polyunsaturated fats. These fats are necessary for cell function and hormonal balance.

The herb also contains various essential amino acids, contributing to its protein content. These amino acids, such as Leucine (0.25g) and Histidine (0.07g), are critical for protein synthesis in the body.

Lastly, the water content in Rosemary is worth mentioning at 67.77g per 100g, highlighting its hydrating properties.

Nutrient NameAmount and Unit per 100g
Net Carbs 6.6g
Carbohydrate, by difference 20.7g
Fiber, total dietary 14.1g
Total fats 5.86g
Protein 3.31g
Sodium, Na 26.0mg
Potassium, K 668.0mg
Magnesium, Mg 91.0mg
Calcium, Ca 317.0mg
Vitamin A 146.0ug
Vitamin B-6 0.34mg
Vitamin C, total ascorbic acid 21.8mg
Copper, Cu 0.3mg
Iron, Fe 6.65mg
Phosphorus, P 66.0mg
Zinc, Zn 0.93mg
Manganese, Mn 0.96mg
Thiamin 0.04mg
Riboflavin 0.15mg
Niacin 0.91mg
Pantothenic acid 0.8mg
Folate, total 109.0ug
Calories 131.0kcal
Water 67.77g
Tryptophan 0.05g
Threonine 0.14g
Isoleucine 0.14g
Leucine 0.25g
Lysine 0.14g
Methionine 0.05g
Cystine 0.04g
Phenylalanine 0.17g
Tyrosine 0.1g
Valine 0.16g
Arginine 0.15g
Histidine 0.07g
Alanine 0.17g
Aspartic acid 0.39g
Glutamic acid 0.36g
Glycine 0.16g
Proline 0.14g
Serine 0.13g
Fatty acids, total saturated 2.84g
Fatty acids, total monounsaturated 1.16g
Fatty acids, total polyunsaturated 0.9g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Rosemary on a Keto Diet

Now that we've established the carb content of rosemary and its suitability for a ketogenic diet, let's explore the potential health benefits of this remarkable herb.

Rosemary is packed with bioactive compounds that provide numerous health benefits. For starters, rosemary contains antioxidants like rosmarinic acid and carnosic acid. These compounds help protect your body's cells from damage by neutralizing harmful free radicals.

Additionally, rosemary has been found to have anti-inflammatory properties, which could potentially support heart health. A ketogenic diet has also been linked to improved heart health, so incorporating rosemary could potentially amplify these benefits.

Furthermore, rosemary is known to aid digestion. This can be particularly beneficial in a ketogenic diet, which is high in fats. Fatty foods can sometimes be hard on the digestive system, and rosemary could help ease this process.

Moreover, rosemary has been associated with improved mental focus and memory. While more research is needed in this area, it's interesting to note that many individuals following a ketogenic diet report improved mental clarity and cognitive function.

It's also worth mentioning that rosemary is a rich source of vitamins and minerals, including vitamin C, calcium, and iron. Each of these nutrients plays a crucial role in supporting overall health and wellness.

In summary, rosemary not only adds flavor and aroma to your keto meals but also brings along a host of potential health benefits, from antioxidants to digestion aid, making it a worthy addition to your ketogenic lifestyle.

Remember, we're not providing medical advice, and we're not discussing weight loss. The information we're sharing is food for thought (pun intended!), and we always recommend doing your own research and consulting with a healthcare professional if needed.

Incorporating Rosemary into Your Keto Meal Plan

Now that we've explored the world of rosemary and its keto-friendly nature, let's talk about some practical ways to incorporate this aromatic herb into your ketogenic meal plan.

  1. Rosemary Infused Oils: One of the simplest and most popular ways to include rosemary in your diet is by infusing it in oils. You can heat a cup of olive oil or coconut oil, both of which are keto-approved, and add a few sprigs of fresh rosemary. Let it simmer on low heat for about 10 minutes, then allow it to cool. Strain the oil into a glass jar for storage. This rosemary-infused oil can be used for cooking, drizzling over salads, or as a dip for keto-friendly bread.
  2. Spice Up Your Meats: Rosemary pairs exceptionally well with meats. Whether you're grilling steak, roasting chicken, or pan-searing fish, a little sprinkle of rosemary can elevate the flavor profile of your dish immensely.
  3. Keto-friendly Rosemary Bread: Who said you can't have bread on a keto diet? With the right ingredients, you can prepare a delicious, keto-friendly rosemary bread. All you need is almond flour, eggs, baking powder, salt, olive oil, and of course, fresh rosemary.
  4. Rosemary Tea: Here's a soothing way to enjoy rosemary. Boil a cup of water, and add a sprig of fresh rosemary. Let it steep for about 5-10 minutes, then strain it into a cup. You can add a dash of lemon or a keto-friendly sweetener if desired.
  5. Rosemary Roasted Nuts: Nuts are a great snack option on a keto diet. Try roasting almonds or pecans with a sprinkle of rosemary and sea salt for a delectable, on-the-go snack.

Incorporating rosemary into your ketogenic meal plan can be as straightforward or as creative as you like. Its unique flavor and aroma make it a versatile herb that can enhance a wide variety of dishes.

Remember, we're not providing medical advice, and we're not discussing weight loss. Our focus here is to give you practical, tasty ideas on how to incorporate rosemary into your ketogenic diet.

Keto-Compatible Alternatives for Rosemary

While rosemary is a delightful addition to many dishes and is perfectly suited for a ketogenic diet, it's always good to have alternatives on hand. Here are a few keto-friendly substitutes for rosemary that you might consider:

  1. Thyme: Thyme has a similar earthy and slightly minty flavor profile to rosemary, making it an excellent substitute. It's also low in carbs, with a 1-teaspoon serving containing only about 0.2g of net carbs. You can use thyme in the same way you would use rosemary - in soups, stews, and as a rub for meats.
  2. Sage: Sage is another low-carb herb that you can use as a substitute for rosemary. It has a robust flavor, and it's particularly good in poultry and pork dishes. A 1-teaspoon serving of sage contains roughly 0.1g of net carbs.
  3. Marjoram: Marjoram is a milder herb that can substitute for rosemary in dishes where you want a less pronounced flavor. It's keto-friendly with a 1-teaspoon serving containing about 0.2g of net carbs. Try it in sauces, soups, and salads.
  4. Parsley: Parsley is a versatile herb that can easily fit into a ketogenic diet. It has a fresh, light flavor that works well in a variety of dishes, from meats to salads. A 1-tablespoon serving of parsley has about 0.1g of net carbs.

While the carb content of these alternatives is similar to rosemary, their flavor profiles are distinct. Depending on the recipe, you might find that one of these substitutes enhances your dish in a unique way.

Like rosemary, all of these herbs offer their own set of nutritional benefits, from antioxidant properties to a range of vitamins and minerals. This makes them not only a flavorful addition to your meals but also a healthy choice.

Remember, we're not providing medical advice, and we're not discussing weight loss. Our aim here is to give you a comprehensive look at rosemary's keto-compatible alternatives from a culinary and nutritional perspective.

Concluding Thoughts on Rosemary and Keto

As we conclude our deep dive into rosemary and its place in a ketogenic diet, it's clear that this versatile herb can be a delightful addition to your keto meal plan. With its low carb content (around 0.33g net carbs per 5g serving), rosemary can be incorporated into a strict keto diet without significantly impacting your daily carb limits.

Beyond its carb content, rosemary offers a wealth of nutritional benefits. It's packed with bioactive compounds, including antioxidants, and has been associated with anti-inflammatory properties and improved digestion. Each of these benefits contributes to overall health and wellness, making rosemary not just a flavor enhancer, but a nutritious addition to your meals.

We've shared various ways to incorporate rosemary into your keto meal plan, from infusing it in oils to spicing up your meats, and even baking keto-friendly rosemary bread. Remember, the joy of cooking lies in experimentation, so don't hesitate to get creative and try rosemary in your unique recipes.

One unique idea we haven't yet covered is rosemary-infused water. Infuse a few sprigs of rosemary in a pitcher of water and keep it in your fridge. It's a refreshing and aromatic twist to your hydration routine and a great way to enjoy the benefits of rosemary throughout the day.

In the end, rosemary is more than just a fragrant herb. It's a valuable companion in your ketogenic journey, offering both flavor and nutrition. So, don't shy away from sprucing up your keto meals with a sprinkle of rosemary.

Remember, we're not providing medical advice and we're not discussing weight loss. We're simply sharing culinary and nutritional insights to help enrich your keto lifestyle.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Yes, dried rosemary is just as keto-friendly as fresh rosemary. The carb content does not significantly change when the herb is dried. However, the flavor can be more concentrated in dried rosemary, so you may need less of it in your recipes.

While rosemary is keto-friendly, as with any food, it should be consumed in moderation. Overconsumption of any herb can potentially lead to gastrointestinal discomfort.